AMRAP Gymnastic CrossFit Workouts are tough; gymnastics movements require skill and concentration and, in an AMRAP workout, you must keep your form whilst trying hard to get yet another rep.
Gymnastics are a core part of CrossFit and the skills learnt in gymnastics are applied to many WODs. Also known as bodyweight mechanics, gymnastic movements produce impressive strength gains without any external load.
One of the three foundational modalities of CrossFit; gymnastics develop an athlete’s:
- Accuracy
- Agility
- Balance
- Coordination
- Cardiovascular endurance
- Flexibility
- Power
- Speed
- Strength
- Stamina
Around a third of the events at the CrossFit Games include some form of gymnastic element.
CrossFit is a big advocate of finding weaknesses in an athlete’s fitness, encouraging people to train all-round. When performing a gymnastics WOD, it is important to maintain good technique and execution, as many moves can be complex and risk injury if not done correctly.
Have a go a these AMRAP gymnastic CrossFit workouts to test your CrossFit abilities.
WOD 1 – Handstand Push Up
20 min AMRAP
- 5 Handstand Push-Ups
- 10 Alternating Pistols
- 15 Pull-Ups
Handstand push-ups crop up in a lot of workouts and, as daunting as they might seem at first, they are a great exercise for building impressive upper body and core strength, agility, coordination and power.
TIPS AND SCALING OPTIONS TO IMPROVE YOUR HANDSTAND PUSH UP TECHNIQUE
WOD 2 – Bar Muscle Up and Toes-to-Bar
25 min AMRAP
- 7 Muscle-Ups
- 11 Thrusters (155/105 lb)
- 14 Toes-to-Bar
Flexibility will improve your movement and efficiency
WOD 3 – Mary
20 min AMRAP
- 5 Handstand Push-Ups
- 10 Pistols (alternating legs)
- 15 Pull-Ups
A pull up is one of the most basic, foundational gymnastics exercises around. They are the basis for movements CrossFitters should train to master, such as strict pull-ups, chest-to-bars and kipping variations.
Pulling your body up is a motor skill. And to develop a motor skill you must practice it often.
3 TYPES OF PULL UPS ALL CROSSFITTERS NEED TO PERFECT
WOD 4 – AMRAP Gymnastics CrossFit Workout
10 Minute AMRAP (Alternating Movements)
- 2 Pegboard
- 100ft Handstand Walk
Rest 5 min
10 Minute AMRAP (Alt. Movements)
- 7-5-3 Pull Up/Chest-To-Bar/Bar Muscle-up
- 50 Double Unders
Rest 5 min
10 Minute AMRAP (Alt. Movements)
- 20 GHD
- 30 Push Ups
Handstand walk from Rich Froning
7 IMPORTANT GYMNASTIC EXERCISES FOR CROSSFITTERS AND HOW TO MASTER THEM
WOD 5 – Regionals 9.3 (Europe)
20 min AMRAP
- 250m Row
- 10 Burpees (8-foot target)
- 10 Ring Dips (shoulder below elbow)
This is a Regionals workout, so feel free to scale it appropriately.
CROSSFIT TRAINING TIPS TO HELP YOU MASTER DIPS
WOD 6 – Ring Handstand Push Ups
AMRAP 5
- 4 Ring Handstand Push-Ups
- 10 Air Squats
Ring Handstand Push Ups. Dave Castro decides to bring a new exercise into the Games
Ring handstand push-ups are of the most advanced gymnastic exercises there is in CrossFit. Because you’re working on a moving, unstable surface, this gymnastics movement requires a good sense of balance, as well as a strong and stable core to keep you stable throughout the full range of motion.
